A. Cleans from blocks
Beginners - 5, 5, 5, 5
Intermediate - 3, 3, 3, 3
Advanced: Daily max in 15 minutes plus 1 set of doubles
B. AMRAP in 20 minutes
5 bar or ring muscle ups (you may kip)
5 Box Jumps 30/36"
5 deadlifts @ 80-85% of your 1RM
No kipping muscle up? 3 bent arm muscle ups with a spot.
Only 1 or 2 strict chin ups and ring dips?
2-3 chin ups (singles if necessary and rest as much as you need to get the second rep in), then 2 ring dips
No strict pull up or ring dip? 5 ring rows @ 31x3 followed by 15-30 sec eccentric bar dip. If this is too much pressure on the shoulders, do 7 push ups
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